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PhysicalIsolatedMovement

Banded shoulder mobility for crosses

Gain shoulder range and control to reach the high ball without restriction — shoulder mobility was one of the two least-covered topics and links directly to quality and safety in the aerial game.

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Load

minutes
10
Intensity
Low
Sets and reps
2 × 10

Microcycle days it fits

MD-4, MD-3, MD-1

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 5 × 4 m

Equipment: Resistance band

The coach serves and manages the breaks.

Shoulder range work with a light band: full elevations, rotations and scapular control, in the range the goalkeeper uses to catch the ball at its highest point.

Coaching points

  • Full, controlled range — the shoulder that rises freely is the one that catches the ball overhead safely.
  • The scapula follows the arm; a mobile shoulder without scapular control is not a protected shoulder.
  • The eccentric phase (braking the movement) is where protection is built; control the descent, don’t let it drop.
  • No pain: range with stretching discomfort is normal, joint pain is a signal to reduce.

Progressions

  1. Add eccentric control with a light band.
  2. Increase the elevation range.

Regressions

  1. Very light band, range only.
  2. Reduce the number of reps.

Sources · 2

  1. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)
  2. BookLeonhard Zeilinger e Franz Gruber, «The Ultimate Guide to Goalkeeper Training: Develop Motor Skills, Technique, Tactics, and Mindset» (Meyer & Meyer Sport, 2025), ISBN 9781782552918